Great Way To Start off Monday!

CrossFit FTM – CrossFit

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Warm-up

Burgener 2 (No Measure)

Lateral Hip Distraction – 1 min/side

3 Power Shrug

3 High Pulls

3 Muscle Snatch

3 Snatch Land

3 Snatch Push Press

3 OHS

3 Pressing Snatch Balance

3 Snatch Balance

3 Squat Snatch from Hip

Starting this week, we’re changing the direction of our hip mobilization focus to lateral distraction .This image is a combination of Pigeon pose and a band distracting the hip laterally. We’ll go into this in detail whenever squatting this month

Weightlifting

1 Snatch + 2 Overhead Squats (8 x 1 @ 80% of 1 RM)

1 Full Squat Snatch + 2 OHS

Base this off your 1 RM Full Snatch.

OTC 1:30

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

50 Double Unders

30 Air Squats

10 KB Snatch 53/35 lbs (alt)

Each round out of 90

Strength

Back Squat (1- 3 sets x 10)

*Rest as needed between sets. If

you feel the first set was as close

as you’ll get to a max weight then

there is no need to do a second

and third set. Only do aditional

sets if you feel like you have more

in you.